Double runs in a day working much better. I find as you move through 100km plus, the extra mileage really needs to be spread across 10+ sessions.  

Quads pretty flat again this morning - body really not used to adding cycling to my normal running program. Nonetheless I took the legs for an easy test out to work through Crows Nest and down Pacific Highway (to work). Laced up again at lunch and headed back across the Bridge down to Blue's Point with Chris from work. Circling back around the water always offers amazing harbour views. It was one of those days where every direction seemed to offer stiff headwinds. Not good.

Daily summary - 17km over two runs, all around 5:30 miin/km. Reasonable amount of hills.

Finished the day off by walking the dog with the misses. Took a detour up Chelmsford Ave - it runs off Artarmon Oval is the best (or worst) spot to do hill reps - I'd say 200m at a 10 degree incline.  

First ever session here in 2011 - 8 reps, mild heart attack and 3 months of shin splits. 

Not particularly motivated to train here just yet. May help my preparation for City 2 Surf or trails (say 6 foot), but limited benefit for road marathons.